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The Swimming Wizard

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World

Tag: Kavanaugh

Lots o’ Fly

Posted on June 30, 2019 by rdwoodruff

Mike Kavanaugh, Aqua Swim Club

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Fly and IM Challenge Set. SCY. Ryan Woodruff, Lynchburg YMCA. We have done some IM sets like this before, but this one worked well. The fly up front was just enough to establish some fatigue to make the 175s a challenge. Beating 200 IM best time on the 3rd and 6th 175 was a doable but not easy objective.

IM Threshold Set from Coach Sebastian Sieburger, Head Coach, SC Schaffhausen.

Freestyle and Underwater Kick. Ryan Woodruff, Lynchburg YMCA. SCY. Instructions on the 400s were to keep it steady and make the interval by :10+. Intervals for 200s are a bit faster with instructions to push the pace. 25s are to maintain an underwater focus under fatigue. A,B,C intervals for 400s and 200s. For the 25s, A group does 8, B group does 6, C group does 4, allowing us to stay pretty close together on the set.

3 Mile Workout for Milers. Ryan Woodruff, @lynchburg_y_swimming SCY.

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Fly & IM with Ryan Woodruff @lynchburg_y_swimming . Two parts to this one. FPA = Fastest Possible Average.

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Fly and IM Challenge Set May 31, 2023
IM Threshold Set May 29, 2023
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